10 Gluten and Dairy-Free Breakfast Ideas with 30 Grams of Protein

Bagels, toast, cereal, muffins, and pancakes — many typical American breakfast options are heavily processed. They’re also low in protein and high in refined carbohydrates, sugar, and unhealthy fats. A protein-rich breakfast, on the other hand, can boost muscle, keep you feeling full, and even reduce nighttime snacking. But if you have food allergies or sensitivities, finding the right combination can be challenging. So we asked dietitians and fitness and nutrition experts to share their favorite gluten and dairy-free breakfast options that contain at least 30 grams of protein. 

“Eating a protein-rich breakfast has so many incredible benefits,” says fitness and lifestyle expert Gina Aliotti. “Protein-rich foods help you feel full and regulate blood sugar, which can help keep your energy stable and curb unnecessary snacking throughout the day. Plus, eating protein in the morning provides amino acids to protect and maintain muscle, which becomes even more important as we age.” 

Whether you’re gluten intolerant, lactose sensitive, or simply seeking to optimize your breakfast with high-quality, high-protein options, we’ve got something for you.

Related: Sign up to receive delicious recipes, expert advice, and shopping tips in your inbox!

1. Savory oatmeal bowl with sweet potatoes and spinach

Dietitian Rita Faycurry likes to start her day with this delicious and nutritious savory oatmeal bowl for a gluten and dairy-free breakfast. It’s a nice switch from traditional, sugary oatmeal and has 30 grams of protein to keep you feeling full. 

• ½ cup cubed sweet potatoes 
• Salt and pepper, to taste
• Garlic powder, to taste
• ½ cup gluten-free oats
• 1 cup unsweetened soy milk
• 2 large eggs, poached or scrambled
• 1 cup spinach
• 1 tablespoon hemp seeds 

Season the potatoes with salt, pepper, and garlic powder; roast them in an air fryer until tender. Meanwhile, cook the eggs as desired. While they’re cooking, cook the oats with soy milk in a microwave-safe bowl as the package label directs. Add a pinch of salt. Stir the spinach into the oatmeal and top with cooked eggs, potatoes, and hemp seeds. 

Tip: If you prep a batch of roasted sweet potatoes over the weekend, this recipe can come together in just a few minutes for a fast weekday breakfast. 

2. Warm apple cinnamon oats

If you’re more of a traditional oatmeal fan, this warm apple cinnamon oats recipe from functional dietitian Kaytee Hadley is sure to please.  

“Whole grains like oatmeal are a heart-healthy way to start the day, and if you know what to add to them, they can be a delicious, high-protein breakfast,” she says. “Many people prefer steel-cut oats over rolled oats because they have a nuttier, slightly more al dente texture and are more blood sugar–friendly, with a lower glycemic index.” 

To make this recipe, Hadley cooks ⅓ cup steel-cut oats in 1 ¼ cups of high-protein plant-based milk instead of water. Then she stirs in half a chopped apple, 1 tablespoon of peanut butter, and 3 tablespoons of hemp seeds, plus salt, cinnamon, and maple syrup to taste. 

Related: 10 Dairy Free, Egg Free Breakfasts with 30 Grams of Protein

3. High-protein smoothie

Smoothies are a great way to start your day because they pack a punch of vitamins, minerals, and fiber. Hadley warns that many people don’t include enough protein to balance out the natural sugar from the fruit. Plus, there are several flavor varieties to choose from.

For instance, one of the best flavors is a berry smoothie. Hadley recommends using higher-protein non-dairy milk instead of nut milk or juice as a simple way to get more protein in your smoothie. “As a gut health dietitian, this is my go-to breakfast smoothie,” Hadley says. “It has 32 grams of protein, natural sweetness from the berries, and a delicious tartness from the passionfruit.” 

• 1 cup higher-protein non-dairy milk, such as soy or a blend 
• ¼ cup frozen spinach 
• ½ cup blueberries
• ¼ cup frozen passionfruit 
• 2 tablespoons almond butter 
• 1 scoop plant-based protein powder 

Add all ingredients to a high-speed blender and blend until smooth. 

Another great option is to mix green powder into your smoothie. Holistic nutritionist Kimberly Snyder likes to add greens powder to her protein smoothies. “At its core, this smoothie is a powerhouse of plant-based protein, providing your muscles with the fuel they need to thrive and enriching overall health with a substantial serving of greens,” she says. 

• 1 to 2 tablespoons chia seeds
• 2 cups unsweetened plant-based milk
• 1 scoop greens powder
• 1 scoop plant-based protein powder
• ½ large or 1 small ripe banana 

Combine chia seeds with 3 to 6 tablespoons of water. Vigorously stir this mixture with a fork for about 45 seconds, and then, after letting it sit for a few minutes, stir it again to break up any clumps. Pour the chia seed gel into a blender. Add the milk, greens powder, protein powder, and banana; blend until smooth. 

Related: 8 Protein Shakes That Feel Like a Treat

4. Turkey quinoa breakfast scramble 

If you like a savory, hearty gluten and dairy-free breakfast, add Aliotti’s turkey quinoa scramble to your rotation. Quinoa might not be the first grain that comes to mind when you think of breakfast, but it’s protein-rich, gluten-free, and full of nutrients like iron, magnesium, and B vitamins. 

In a skillet, scramble two egg whites with one whole egg with chopped veggies and seasonings of your choice. Add ⅓ cup cooked quinoa and 2 ounces of cooked 99% lean turkey. Cook all the ingredients together until hot. Serve in a bowl and top with 2 ounces of sliced avocado. 

5. Homemade everything bagel with eggs and turkey bacon

If you love bagels and thought they were off the menu, good news: You can DIY a low-carb, gluten-free, and dairy-free bagel using this recipe created by Aliotti. She tops it with egg, tomato, turkey bacon, arugula, and avocado to pack in 30 grams of protein and 17 grams of fiber. 

“The ingredients in this recipe not only provide an incredible amount of protein, but the psyllium husk and flaxseed provide fiber and good fats,” she says. “The added avocado contributes monounsaturated fat while also adding a creamy texture. The arugula is packed with flavor and nutrients. The turkey bacon gives flavor without the unnecessary fat.” 

Related: 11 Cottage Cheese Breakfast Recipes Full of Protein

6. Tofu chickpea scramble

For a completely plant-based, gluten and dairy-free breakfast, try this tofu and chickpea scramble from registered dietitian Avery Zenker. 

• 200 grams extra-firm tofu 
• ½ cup canned chickpeas 
• ¼ cup chopped onion 
• ½ bell pepper, seeded and chopped
• 1 tablespoon nutritional yeast 
• ½ teaspoon garlic powder
• ¼ teaspoon turmeric
• ¼ teaspoon paprika
• Salt and pepper, to taste 
• 1 cup spinach

Warm a nonstick skillet over medium heat. Crumble the tofu into the skillet and cook for 5 to 7 minutes, stirring occasionally, until lightly browned. Add the chickpeas and vegetables to the skillet and cook for another 3 to 4 minutes, stirring, until the vegetables have softened. Add all the seasonings. Stir in the spinach, and cook for an additional 2 to 3 minutes, until the spinach has wilted. Serve warm. 

Tip: You can make this ahead. Cover and refrigerate; rewarm on the stove or in the microwave. 

7. Turkey sausage, tofu scramble, and fruit

No rule says you can’t enjoy a tofu scramble if you also eat meat. Serve your scrambled turkey sausages, like Applegate Naturals Savory Turkey Breakfast Sausage. Four links provide just under 15 grams of protein, while a tofu scramble made with a quarter package of firm tofu yields about 14 grams of protein. Mix nutritional yeast, paprika, garlic powder, turmeric, salt, and pepper into the tofu scramble for tons of flavor. 

Round out this breakfast with a slice of gluten-free bread, like Food for Life’s Sprouted for Life Gluten-Free Flax Bread, which contains 2 grams of protein, topped with GOOD GOOD no-added-sugar jam, and a piece of fruit. 

Read next: 13 Trader Joe’s Dairy-Free Items That Actually Taste Good

Read more on Clean Plates

8 Quick Breakfast Ideas for Sweet and Savory Mornings

6 New Ways to Eat Sweet Potatoes for Breakfast

8 Best Breakfast Foods for Healthy Skin

8 Breakfast Bar Recipes for Morning Meals on the Go